Comparing Nutrients in 500 calories Sweet rolls, cinnamon, refrigerated dough with frosting, baked VS Taco shells, baked

Weight per 500 calories

• Sweet rolls, cinnamon, refrigerated dough with frosting, baked: 138g
• Taco shells, baked: 105g

Taco shells, baked have 1.3 times more energy per unit of mass than Sweet rolls, cinnamon, refrigerated dough with frosting, baked, which is very high in comparison to other foods. Sweet rolls, cinnamon, refrigerated dough with frosting, baked having high energy density.

Which food has more nutrients per 500 calories - Sweet rolls, cinnamon, refrigerated dough with frosting, baked or Taco shells, baked?

Macros Ratio

	Protein	Fat	Carbs
Sweet rolls, cinnamon, refrigerated dough with frosting, baked	6%	33%	61%
Taco shells, baked	5%	41%	54%

Macro Nutrients

	Sweet rolls, cinnamon, refrigerated dough with frosting, baked	Taco shells, baked	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18.8% 18.2g	23.6% 23g	97g per day for Men 19-50 years
Saturated Fat	14.5% 4.62g	23.3% 7.46g	32g per day for Men 19-50 years
Omega 3	7.6% 0.12g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.27g	32% 5.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.6% 77.5g	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	NA	2.17% 1.58g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.14% 0.11g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 1.05g	g per day for Men 19-50 years
Fiber	NA	18.5% 7.04g	38g per day for Men 19-50 years
Protein	13.3% 7.46g	12% 6.73g	56g per day for Men 19-50 years

Vitamins

	Sweet rolls, cinnamon, refrigerated dough with frosting, baked	Taco shells, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.12% 1.05μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	6.46% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.35% 0.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.6% 0.047mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 76μg	18% 72.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.88% 0.069μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.83% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.53% 9.03μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet rolls, cinnamon, refrigerated dough with frosting, baked	Taco shells, baked	Recommended Dietary Allowance
Calcium	4.7% 47mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	45.8% 3.66mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	3.95% 16.6mg	20.8% 87mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	25.6% 0.59mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	2.56% 87mg	7.14% 243mg	3400mg per day for Men 19-50 years
Selenium	44.5% 24.4μg	9.17% 5.04μg	55μg per day for Men 19-50 years
Sodium	76.6% 1149mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	4.27% 0.47mg	15.4% 1.7mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	0.18% 6.72g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sweet rolls, cinnamon, refrigerated dough with frosting, baked vs Taco shells, baked:

• Sweet rolls, cinnamon, refrigerated dough with frosting, baked have 2.5 times more Vitamin B1, 4 times more Vitamin B2 and 2.6 times more Vitamin B3 than Taco shells, baked.
• While Taco shells, baked contain 4.5 times more Vitamin B6 than Sweet rolls, cinnamon, refrigerated dough with frosting, baked.
• Both Sweet rolls, cinnamon, refrigerated dough with frosting, baked and Taco shells, baked have similar amounts of Vitamin B9 per 500 kcal.
• Both Sweet rolls, cinnamon, refrigerated dough with frosting, baked as well as Taco shells, baked have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Sweet rolls, cinnamon, refrigerated dough with frosting, baked vs Taco shells, baked:

• Sweet rolls, cinnamon, refrigerated dough with frosting, baked have 2.1 times more Iron, 2 times more Phosphorus, 4.8 times more Selenium and 3.4 times more Sodium than Taco shells, baked.
• While Taco shells, baked contain 2.2 times more Calcium, 5.3 times more Magnesium, 2.8 times more Potassium and 3.6 times more Zinc than Sweet rolls, cinnamon, refrigerated dough with frosting, baked.
• Both Sweet rolls, cinnamon, refrigerated dough with frosting, baked and Taco shells, baked have similar amounts of Copper and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Taco shells, baked contain 1.3 times more Fat, 1.6 times more Saturated Fat, 2.5 times more Omega 3 and 2.4 times more Omega 6 than Sweet rolls, cinnamon, refrigerated dough with frosting, baked.
• Both Sweet rolls, cinnamon, refrigerated dough with frosting, baked and Taco shells, baked have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Sweet rolls, cinnamon, refrigerated dough with frosting, baked as well as Taco shells, baked have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.